There are few disadvantages by following this method. I will show you my best cardio workouts at the end of the article, but first I’d like to correct some comprehension of cardio exercises routines. In a long term, low to medium intensity workouts with low nutrition may not be only ineffective, but also dangerous! For example imagine a people who is just a beginner, overweight and never stepped in the gym before, substantial amount of aerobic exercise could easily lead to a joint and muscle injuries.
High intensity workout – The best cardiovascular workout to burn more fat
High intensity cardio workout has confirmed to be the best method for quick fat loss. In the low-intensity workout, the body will quickly adapt to the workout, where your tempo will be stable and your body start to save energy.
In other words, you will burn less calories and your metabolism will decrease. Another disadvantage, when you decrease the calorie intake substantially and start to follow a low-intensity workout routine, it could cause overtraining and your body turns to catabolic.
Some research has shown the 30-65% lower calorie consumption among with these people who follow a daily low-intensity workout! You will primarily burn the energy through the fat storage when following the low-intensity routine which burns fat, while the High intensity workouts burn energy mostly from carbohydrate stores. The total calories you burn will be much greater with high intensity exercise. You can eat more and still you will burn more fat than you consume.
How much cardiovascular exercise do I need to get ripped
Let’s say, 20 min a day helps you to keep your blood pressure low and avoid other health problems like high cholesterol and vascular disease, but if you want to lose fat effectively, I recommend to do at least 30 min of aerobic exercise 3-5 times a week.
If you train more, there is a risk for overtraining and injuries. If you do a strength training in addition to cardio, three times per week should be enough. Or if you like, you can split your workouts. For example strength training in the morning and short 30min cardio in the evening. That’s an ideal exercise routine, because it helps you to recover the trained muscles faster from the weight training in the morning and helps you to burn fat faster.
But if you are heavily overweight and you have a slower metabolism, then you should first make sure, how much calories you eat and how much exercises you will need to burn off more calories, so you will create a caloric deficit.
You should start out a little workout at a time until your body start to receive the stress and adapt to the workout, you will then gradually increase the workload and increase the duration of workouts! Your metabolism will speed up and your body start to burn off more calories, now you should look back at your diet and add more calories if necessary.
Benefits of cardio and strength training
By ignoring the strength training from your weekly workout routine, it’s like leaving money on the table! Seriously, combining aerobic workouts with strength training allows you to maximize the fat loss. If you are searching the best routine for quick fat loss, then you should definitely include the strength training workouts into the routine!
With aerobic exercise, you will burn fat during the workout, which will decrease immediately after you finish your workouts, while in strength training you will continue to burn calories after the workout.
This has been proven with EPOC (excess post-exercise oxygen consumption). EPOC represent the amount of energy, that body needs to normalize after the workout. That energy will be taken from fat storage, while the glucose in the blood will be used to fulfill the glycogen storages.
If we take a look at the EPOC value from aerobic workout, the research will show, that you will burn 9-30 calories after the 0,3-3 hours of workout. But if we look at the strength training, there could be even 4-7% boost in your metabolism for the next 24 hours after strength training. For example, if you normally burn 2500 kcal, you will burn additional 100-170 calories per day!
Now you will understand the benefits of cardio and strength training. Every exercise, whether it’s strength training or cardiovascular, are effective for fat loss if the value is more or as much as 6 MET-units (Metabolic equivalents). 6 MET-units means that the body’s metabolism will gets six times higher during the activity.
Benefits of interval cardio
This is fragrantly the best workout method that boost your metabolism to the roof! Interval workouts differ a little bit from a regular aerobic. Each session will be shorter than in a regular routine and the results are often better.
A regular strength training combined with interval cardio workout following a high intensity can result a extremely high EPOC values in a short time. This process can boost your metabolism even for two days after the workouts. This means, that you can achieve the multiple times of higher metabolic rate and burn more fat than by following the same amount of aerobic exercise.
If you are looking for best ways to perform interval cardio exercises, I would recommend to run outside preferably into the uphill. Another good methods to perform these exercises would be a rowing machine or swimming. An effective exercise for quick fat lose are those, where the most muscles are activated at the same time during the cardio workout. The same rule will affects to a strength training.
Example of the best cardio workout routine
- Warm up properly before the workout. If you are performing the workout outside, spend at least 5 minutes by jumping in a place with slow tempo and do a little stretching exercises for the legs and mid-section of the body.You will make sure, the blood will stream into the target muscles.
- Each interval will takes 3 minutes to perform.
- Increase the tempo as much as you can within the first 60 seconds. Your heart rate should be 90-95%/max after a minute. You should now feel a little pain in your muscles.
- Don’t go too hard in the first time. You should test your ability first and then adjust it to the appropriate stress.
- Now, within the next 2 minutes, decrease the intensity close to the normal level, so that your heart rate will decrease to the 60%/max.
- This was the example of one of my favourite interval.
- Repeat it 3-6 times
- At the end of the workout, do some light exercises with slow tempo like in the warm up for 5 minutes.
If this feel too much for you, you can split the 60 seconds in a half and do the same with 2 minutes, so each interval will be 1.5 minutes.
Interval cardio workout routine
3 intervals, 3 times a week (19min)
4 intervals, 4 times a week (22min)
5 intervals, 4 times a week (25min)
6 intervals, 5 times a week (28min)
*Each intervals include warm-up/end-workout
Now you know, what is the best cardio workout routine for quick fat loss and the huge benefits of intensive cardio and strength training, you are now ready to take it into action.
I know, because it works for me and for many people regardless of the approach. The only thing what matters, is to make it suitable for you. If you are starter, start with a little and then gradually increase the amount of stress, tempo, training days, training time. Do whatever you can to make it suitable for you only! It could takes no more than 2 weeks.